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In most sports, you will notice some form of rotational component.  This applies to activities of everyday life, as well.  Whether it’s jumping in figure skating, pitching a baseball, shooting a hockey puck, or kicking a soccer ball, you are rotating to some degree.  Which is why it is important to train your core in rotation and anti-rotation movements, regardless of your sport.  Here are a few exercises we like to use at Compete:

Pallof press in split position: https://www.youtube.com/watch?v=Eag5PTb78ok&feature=youtu.be

Diagonal reverse chops in split position: https://www.youtube.com/watch?v=PlvKYHcYWpw&feature=youtu.be

Med ball rotational throw: https://www.youtube.com/watch?v=mxf1D3NtxMo

There are several variations of these 3 exercises, as well as several others that we use to prepare our athletes for rotational performance.  Exercise and variation choices are based on the level of the athlete, sport-specific training, and identified weaknesses.

If you are interested in beginning a training program, but aren’t sure where to start, Compete is now offering distance coaching with TrainHeroic.

Jenna Janadi is a certified Athletic Trainer at Compete Sports Performance and Rehab in Orange County, CA.